Basic Workout Guidelines
The goal of this overview is to address weight training and cardiovascular exercise for accelerating muscle gain, accelerating fat loss or just maintaining your current level of health and fitness. For the purposes of simplicity, we are dividing the body into four different workouts, the differences will be in the set and rep schemes as well as the frequency of the weight training and cardiovascular sessions.
In regards to cardiovascular exercise it is the only thing that accelerates the loss of stored body fat by actually using it for fuel, burning it up and getting it off your butt or gut or wherever it may be. Cardio has its purpose in muscle gain but on a muscle gain program 3/20-30 minute sessions will be fine. For maintenance and general health 3-4/30 minute sessions and for fat loss 5/30-45 minute sessions are in order.
| Exercise |
Muscle Gain |
Maintain |
Fat loss |
| Day #1 Legs & Calves |
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Barbell Squats
Leg press or hack squat
Leg Extension
Leg Curl
Seated Calf Raise |
1x10, 8, 6, 6
1x12, 10, 8, 8
3x 15-20
Same as press
4-6 x 40-50 |
1x12, 10, 8, 8
1x15, 12, 10, 10
2x 15-20
Same as press
3-4 x 40-50 |
1x15, 12, 10
1x15, 12, 10
2x 20-25
Same as press
2-3 x 40-50 |
| Day #2 Chest, triceps and Abdominals |
|
|
|
Hanging leg raise
Cable Crunch
Incline DB Press
Barbell Bench Press
Cable Crossover
Lying French press
Tricep Pressdown
Dumbbell Kickback |
3-4 x 10-12
3-4 x 12-15
1x 10, 8, 6, 6
Same
3-4 x 12-15
1x 12, 10, 8, 15
Same as above
3 x 12-15 |
Same
Same
1x12, 10, 8, 8
Same
2-3 x 15-20
1x 12, 10, 8
Same as above
2 x 15 |
Same
Same
1x15, 12, 10
Same
2 x 20
1x 15, 12, 10
Same as above
2 x 15 |
| Day #3 Back, rear delts, Calves |
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|
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Med. Grip pulldown
Machine Row
Pulldown behind neck
Seated Row
Rear delt flye
Standing Calf |
1x10, 8, 6, 6
Same as above
1x 10, 8, 6, 15
Same as above
4-6 x 12-15
6 x 20-25 |
1x12, 10, 8, 8
Same as above
1x 12, 10, 8, 15
Same as above
3-4 x 12-15
4 x 20-25 |
1x 15, 12, 10
Same as above
Same as above
Same as above
3 x 15
3 x 25-30 |
| Day #4 Shoulders, biceps, traps, Abs |
|
|
|
Incline leg raise
Machine crunch
Barbell Military Presss
Lateral Raise
Behind neck press
Barbell Shrug
Barbell Curl
Preacher Curl
Concentration Curl |
3-4 x 12-15
4-6 x 12-15
1x 12, 10, 8, 6
1 x 15, 12, 10, 8
1x 12, 10, 8
4-6 x 8-12
1 x 12, 10, 8, 15
Same as above
3 x 12-15 |
3-4 x 12-15
3-4 x 12-15
1x 12, 10, 8
1x 15, 12, 10
Same as above
4 x 12-15
1 x 12, 10, 8
Same as above
2 x 15 |
3-4 x 15-20
3-4 x 15-20
1x 15, 12, 10
1x 15, 12, 10
2 x 12-15
3 x 15
1 x 15, 12, 10
Same as above
2 x 15 |
The changes in frequency should be as follows: For Muscle Gain, attempt to train 5-6 times per week following the workouts as numbered. For Maintenance, attempt to train 4-5 times a week, and for Fat Loss a Monday, Tuesday, Thursday, and Friday program will promote results.
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The Real Scoop: Does L-Arginine and its various salts (specifically AAKG and AEE) actually work?
The answer is more than just a simple yes or no. In theory, L-Arginine can “work”, but NOT by producing plasma nitrate levels or nitric oxide in the body. |
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